CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday January 14th

Warm up: Jumping pull ups, handstand hold, lunges, sit ups 1 . For 5 Sets: 2 Weighted Pull ups 1 Turkish Get up per arm 2 . Every 3 Minutes for 5 Sets: 5 Deadlifts 10 Pull ups 20 Wallballs

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Snatch *increase weight as you go 3 . For Time: 200 kettlebell swings *Every time you put it down do 20Continue reading “WOD Thursday January 13th”

WOD Wednesday January 12th

Warm up: 2 min on a machine. empty bar work 6 Rounds For Time: 2 Clusters @ heavy 12 Calorie Row or Bike Immediately into, 12 Rounds For Time: 1 Clean and Jerk @ heavy 24 Double Unders

WOD Tuesday January 11th

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 sets of 4 reps push press Bike for 1 minute between sets 2 . As Many Rounds As Possible in 12 minutes: 6 Hang Snatches 6 Burpees over the bar 6 Toes to Bar

WOD Monday January 10th

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 4 Reps: Overhead Squat 3 Sets of 2 Rep: Overhead Squat *increase weight each set 2 . For Time: 3 Rope Climbs 20 Thrusters 3 Rope Climbs 600 Meter Run

WOD Saturday January 8th

I go you go for 8 rounds: 6 Burpee box jump overs 4 d ball over shoulder I go you go for 6 rounds: 1 power clean 6 reverse Burpees 1 power clean

WOD Thursday January 6th

Warm up: empty bar snatch Work 1 . Every minute on the minute for 10 Minutes: 1 Snatch *use some weight across all reps 2 . Every minute on the minute for 10 Minutes: 1 Snatch *increase weight as you go 3 . As Many Rounds As Possible in 11 Minutes: 11 Box Jumps 11 CaloriesContinue reading “WOD Thursday January 6th”

WOD Wednesday January 5th

Warm up: For Time: 10 Power Cleans 100 Double unders 9 Power Cleans 90 Air Squats 8 Power Cleans 8 Burpee Muscle ups 7 Power Cleans 70 Sit ups 6 Power Cleans 60 Push ups 5 Power Cleans 50 Pull ups 4 Power Cleans 40 Pistols 3 Power Cleans 30 Glute ham sit ups 2Continue reading “WOD Wednesday January 5th”

WOD Tuesday January 4th

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 sets of 5 reps push press 2 . For Time: 1 Mile Run 100 Empty Bar Thrusters

WOD Monday January 3rd

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, handstand hold, pvc pull throughs, wrist Stretches 1 . 2 Sets of 6 Reps: Overhead Squat 3 Sets of 3 Rep: Overhead Squat *increase weight each set 2 . As Many Reps Possible in 2 minutes: Wall balls Immediately into: 20, 15, 10Continue reading “WOD Monday January 3rd”